Asparagus Rolled Chicken

May 11, 2023May 11, 20230 1
Delicious Asparagus Rolled Chicken recipe
in Main

Prep

20 min

Cook

50 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 lbs asparagus , woody ends snapped off
8 boneless skinless chicken thighs , unrolled , visible fat cut off ( about 3 1/2 lbs )
4 ounces garlic and herb goat cheese , roll cut crosswise in 8 rounds
2 teaspoons olive oil
12 ounces mushrooms , sliced
1 can condensed cream of mushroom soup
1 cup fat free sour cream
1/4 cup dry madeira wine or 1/4 cup 1 % low-fat milk
1 tablespoon flour
1 tablespoon dried onion flakes ( onion soup will do )
1/4 cup dried Italian breadcrumbs
2 tablespoons butter , melted

Nutrision Information

Servings Per Recipe
8
Calories
390
Sugar
6g
Fat
23g
Asparagus Rolled Chicken is a flavorful and healthy meal that is perfect for a special occasion or a family dinner. The chicken is marinated with fresh asparagus and goat cheese, then baked to perfection in a creamy mushroom sauce. This dish is quick and easy to make, and it is very customizable - you can add your own favorite vegetables and spices to suit your taste. Whether you are looking for a healthy and tasty dinner or a meal to impress your guests, this Asparagus Rolled Chicken recipe is the perfect choice.

Instructions

1.Preheat oven to 375°F (190°C) and prepare a baking dish.
2.Blanch asparagus in boiling water for 1-2 minutes or until bright green. Place immediately in ice-cold water. Drain.
3.Place each chicken thigh between 2 sheets of baking/parchment paper. Using a meat mallet or a rolling pin, pound until about 1/4 inch thick. Discard the paper and season the meat with salt and pepper.
4.Place 2-3 asparagus spears and a goat cheese round on each chicken thigh. Roll up and secure with toothpicks.
5.Combine mushroom soup, sour cream, wine (or milk), flour, onion flakes, salt, and pepper to taste. Mix well.
6.Lightly oil a frying pan over medium-high heat. Cook the chicken for about 3 minutes per side or until browned. Transfer to the baking dish. Top with mushrooms and pour soup mixture over the top. Sprinkle with breadcrumbs and drizzle with the melted butter.
7.Bake uncovered for 40-50 minutes or until chicken is cooked through and top is golden brown and bubbly.

PROS

This dish is a great source of protein.

Asparagus is low in calories and full of vitamins (Vitamin C, A, E, K) and minerals, such as folate, potassium, and fiber.

CONS

The condensed soup and sour cream may add extra calories, fat, and sodium.

Goat cheese may be high in fat and calories, so it should be eaten in moderation.

HEALTH & BENEFITS

Asparagus is a great food for digestion and heart health. It may also help regulate blood sugar levels, prevent cancer, and improve cognitive function.
Chicken provides an excellent source of protein and is low in saturated fat and calories (when cooked properly).

Print

Leave a Reply

Your email address will not be published.